WATER
Water has preventive and curative properties, and is important for every bodily process.
Importance of Water for Digestion, Circulation and Mental Health
Water transports oxygen and nutrients to all the cells of the body, and helps in the absorption and utilization of vitamins and minerals. Most digestive enzymes require certain levels of water to enable digestion. Sufficient water intake also prevents dyspepsia, which is a symptom of underlying stomach problems. Finally, sipping hot water decreases acid secretions in the stomach and relieves hyper-acidity, heartburn, flatulence and acute indigestion.
Water is also responsible for chemical reactions in the body, regulation of blood pressure, maintaining normal body temperature, proper circulation and healthy blood vessels. It dilutes and helps to maintain the normal volume and consistency of fluids like blood and lymph. Moreover, water is essential for regulating the normal structure and functions of the skin. Finally, it maintains the moisture in the linings of the internal organs of the body.
Most of the brain consists of water, so consumption of water reduces headaches and improves concentration. Inadequate water in the brain can even cause depression and hypertension. Water keeps the body fresh, hydrated and alert, and boosts metabolism. It also prevents eye related problems.
Water as a Cleansing Agent
Water helps to flush out toxins and waste products through the skin and kidneys. It prevents and alleviates constipation, and starts peristalsis, or the movement of the intestines. Moreover, water reduces bladder problems, and prevents and eliminates kidney stones.
Drinking water helps to combat fever by flushing out germs. It is essential for strengthening the defense mechanism of the body, and preventing infections.
Inadequate water content in the body hampers the proper cleaning of bacteria and causes dryness of the tongue and bad breath; thus, water is required for oral hygiene.
Water Aids Mobility, Energy and Weight Loss
The health of our joints is also dependent on the amount of water in the cartilages. Water helps in lubrication and allows joints to glide smoothly over each other.
Water helps to convert food into energy, so drinking an adequate amount of water in the morning provides energy for the rest of the day. It enables the storage of glycogen, which is an essential source of energy in our muscles.
Water has zero calories, and helps in weight loss. It satisfies hunger pangs, burns calories and prevents fluid retention.
During the ancient Olympics, athletes were advised to drink large amounts of water to correct fluid loss from sweat and thus prevent cramps. Drinking water cures chronic diseases; it alleviates muscular pain, heartburn, joint pains, skin allergies, and indigestion. Apart from flushing out the system, it helps to increase energy levels and prevent heart attacks, strokes and cancer. Studies prove that drinking sufficient water alleviates constipation within a day, diabetes within a week and hypertension within a month. Due to its many health benefits, water is essential for all round good health.
MACRONUTRIENTS
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients:
• Carbohydrate
• Protein
• Fat
Carbohydrate provides 4 calories per gram.
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:
• Carbohydrates are the body’s main source of fuel.
• Carbohydrates are easily used by the body for energy.
• All of the tissues and cells in our body can use glucose for energy.
• Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
• Carbohydrates can be stored in the muscles and liver and later used for energy.
• Carbohydrates are important in intestinal health and waste elimination.
• Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.
Fiber refers to certain types of carbohydrates that our body cannot digest. These carbohydrates pass through the intestinal tract intact and help to move waste out of the body. Diets that are low in fiber have been shown to cause problems such as constipation and hemorrhoids and to increase the risk for certain types of cancers such as colon cancer. Diets high in fiber; however, have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.
Protein provides 4 calories per gram.
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:
• Growth (especially important for children, teens, and pregnant women)
• Tissue repair
• Immune function
• Making essential hormones and enzymes
• Energy when carbohydrate is not available
• Preserving lean muscle mass
Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.
When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.
Lipid/Fat provides 9 calories per gram.
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:
• Normal growth and development
• Energy (fat is the most concentrated source of energy)
• Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
• Providing cushioning for the organs
• Maintaining cell membranes
• Providing taste, consistency, and stability to foods
Fat is found in meat, poultry, nuts, milk products, butters and margarines, oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarines) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.
